Food & NutritionRecipes

Eggs: The superfood you need to add to your diet

Eggs are one of nature’s true “superfoods” and contain many essential nutrients our bodies need to function properly. Here is an overview of the nutritional content of eggs:

Protein: Eggs are an excellent source of high-quality protein, containing all the essential amino acids that our bodies need to build and repair tissues.

Vitamins: Eggs are a good source of a number of important vitamins, including vitamin A (vision and eye health), vitamin D (important for immune functions), vitamin E (anti-oxidant) , vitamin K (blood clotting), vitamin B12 (nerve cells and energy metabolism), and folate (cell division and growth). These vitamins play a crucial role in maintaining good health and supporting various bodily functions.

Minerals: Eggs also contain several important minerals, including iron, zinc, selenium, and phosphorus. These minerals are important for supporting bone health, immune function, and overall health and wellbeing.

Choline: Eggs are one of the best dietary sources of choline, a nutrient that’s important for brain health, liver function, and metabolism.

Although chicken eggs are the most popular, you could look out for and experiment with duck, quail, goose, turkey and even ostrich, equivalent to about a dozen chicken eggs. Make sure that the eggs you buy are always produced from free-range birds.

Eggs are very versatile and easy to prepare, making them easy to incorporate into many recipes and meals. Whether scrambled, poached, boiled, or fried, there are many approaches to enjoy eggs as part of a healthy diet.

Here are some simple recipes for you to try out… Please do add more

1 – Shakshuka (above):
This Middle Eastern dish is perfect for a weekend late breakfast/lunch. Saute some onion, garlic, and peppers in a frying pan, then add a tin of tomatoes and spices (such as cumin and paprika). Crack eggs into the mixture and cook until set. Sprinkle with fresh coriander leaves.

2 – Devilled Eggs:
A delightful appetiser or addition to your lunch box that can be made with various fillings. Hard-boil some eggs, then halve them and remove the yolks. Mix the yolks with mayonnaise or NLY, mustard, and seasonings of your choice. Spoon the mixture back into the egg whites and garnish with herbs or spices.

3 – Omelette:
Always a favourite for a quick breakfast, lunch or supper – Start to finish in under 5 minutes.
Whisk together two or three eggs. Heat a large knob of butter in a small frying pan and pour in the egg mix. Add your favourite veggies (such as spinach, tomatoes, peppers or any left-overs) or cold meats and cook until the eggs are set. Top with a sprinkle of cheese and enjoy!

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